Long before she competed in figure, Erin began competing in track and field. Her athletic background influences her figure training to this day. Yes, Erin lifts weights, but she finds balance by training for strength, speed, and physique. Each activity supports the other.

"People stare at me in the gym for [sprinting]," Erin says. "We have platforms where I work out, so I'll also do hang cleans or hang snatch, some kind of Olympic lift, maybe 5 sets of 5 reps. Then I'll go into my compound movements and finish with isolation moves. I do circuit training and then I'll do supersets, especially if I am trying to drop some muscle going toward a show.



"I mix it up! It's important to not stay in the same routine because your body will get used to it, and you'll plateau," she explains.

Erin prefers sprints and HIIT to the treadmill grind. Athletes like her need to be strong and explosive. Her training fits her needs.

"I never do steady-state cardio," Erin says. "I'm always doing sprints or some type of interval training. I count Tabatas as cardio. I don't think traditional low-intensity cardio is very effective, because you only burn calories whole you're on that treadmill. Once you step off, it's done."

Erin doesn't lift every day. She takes Thursday off to rest and recover from the training madness she loves so much. After all, muscles grow at rest, not when you're pounding them in the gym.

"If you don't give your body time to rest, you're not going to advance in your program," Erin says. "Maybe I'll go to the beach and relax or throw the football around, but it's not working out—not on a day off."

Erin trains for each specific goal she aims to hit throughout the calendar year. She programs her routine depending on the desired outcome. "It helps to have a goal," she says. "Simply training to win a show has never worked for me in the past. Tangible results do!"

Erin's Training Regimen

Day 1: Back
1
Pullups
5 sets, 5 reps
2
Lying T-Bar Row
5 sets, 5 reps
3
Wide-Grip Lat Pulldown
1 set, 10 reps
1 set, 8 reps
1 set, 6 reps
1 set, 4 reps
4
Straight-Arm Dumbbell Pullover
1 set, 10 reps
1 set, 8 reps
1 set, 6 reps
1 set, 4 reps
5
Inverted Row
3 sets, 12 reps
Day 2: Shoulders
1
Jerk Balance
6 sets, 3 reps
2
Standing Military Press
5 sets, 5 reps
3
Upright Barbell Row
3 sets, 12 reps
4
Front Dumbbell Raise
3 sets, 12 reps
5
Cable Rear Delt Fly
4 sets, 10 reps
Day 3: Legs
Olympic Lifts for warm-ups
1
Hang Clean
6 sets, 3 reps
2
Barbell Squat
5 sets, 5 reps
3
Romanian Deadlift
4 sets, 10 reps
4
Standing Calf Raises
5 sets, 5 reps
5
Reverse Hyperextension
3 sets, 15 reps
6
Leg Extensions
1 set, 10 reps
1 set, 8 reps
1 set, 6 reps
1 set, 4 reps
Day 5: Arms
1
Superset
Close-Grip Barbell Bench Press
4 sets, 10 reps
Drag Curl
4 sets, 10 reps
2
Superset
Bench Dips
4 sets, 10 reps
Hammer Curls
4 sets, 10 reps
3
Superset
V-Bar Pulldown
3 sets, 10 reps
Standing Biceps Cable Curl
3 sets, 10 reps
4
Superset
Tricep Dumbbell Kickback
4 sets, 10 reps
Spider Curl
4 sets, 10 reps
Day 6: Track Training/Chest
1
Running, Treadmill
4 sprints for 400 m, or 8 for 200 m
4 sets, 400 m
2
Smith Machine Bench Press
Use light weight, explosive motion.
3 sets, 8 reps
3
Incline Dumbbell Press
5 sets, 5 reps
4
Incline Cable Flye
4 sets, 10 reps
5
Flat Bench Cable Flyes
4 sets, 10 reps
6
Decline Push-Up
3 sets, to failure
Day 7: Track Training/Glutes/Calves
1
Running, Treadmill
8 sprints for 50 m, or 6 for 100 m
8 sets, 50 m
2
Barbell Glute Bridge
4 sets, 12 reps
3
Standing Calf Raises
5 sets, 8 reps
4
One-Legged Cable Kickback
3 sets, 12 reps
5
Standing Calf Raises
5 sets, 8 reps

Erin Stern Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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